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German volume Training

  • 13-09-2015 9:20am
    #1
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭


    So I'm coming to the end of phase 1 Gvt.
    I was following a program that I was happy with, but they didn't give much info on phase 2. They basically said to continue what your doing but lower the reps.
    I've read other programs where it says to change the excersise, lower the reps, and lift a bit heavier.
    Any reccomendations welcome please. So far I've been doing

    Chest/back
    10 x 10 flat bench press
    10 x 10 lat pull down
    3 x 10 cable crossover
    3 x 10 seated row

    Legs
    10 x 10 squat
    10 x 10 lying leg curl
    3 x 10 calf raise
    Abs

    Shoulders/arms
    10 x 10 upright rows
    10 x 10 dumbbell shoulder press
    3 x 10 bicep curls
    3 x 10 triceps cable push downs

    So should I continue this with more weight less reps or mix it up a bit and do 10 x 6 sets.
    Thanks


Comments

  • #2
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Anyone?


  • #3
    Sugar Free
    Registered Users, Registered Users 2 Posts: 1,639 ✭✭✭Sugar Free


    I'd follow what ever variant of the program you have says to do.

    Generally though, there's a few points to note:

    - You're supposed to take a break (of 3 cycles or whatever split you choose) where you reduce the volume and don't do tempo sets before going onto phase two.
    - The 10 x 6 is second phase is supposed to be with a heavier weight, ~12RM.

    Again I'd say follow the program for the recommended exercises but if they don't give any then just choose a variant e.g. DB bench instead of BB bench, chins instead of lat pull downs etc.

    Also 20 sets of pressing a week (bench press plus OH press) in addition to 10 sets of upright rows sounds like a recipe for shoulder pain. Most variants of GVT I've seen have day 3 as being predominantly about biceps and triceps i.e. they are the 10 x 10 exercises. The delts/traps are usually the 3 x 10 exercises.


  • #4
    Dtp1979
    Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Sugar Free wrote: »
    I'd follow what ever variant of the program you have says to do.

    Generally though, there's a few points to note:

    - You're supposed to take a break (of 3 cycles or whatever split you choose) where you reduce the volume and don't do tempo sets before going onto phase two.
    - The 10 x 6 is second phase is supposed to be with a heavier weight, ~12RM.

    Again I'd say follow the program for the recommended exercises but if they don't give any then just choose a variant e.g. DB bench instead of BB bench, chins instead of lat pull downs etc.

    Also 20 sets of pressing a week (bench press plus OH press) in addition to 10 sets of upright rows sounds like a recipe for shoulder pain. Most variants of GVT I've seen have day 3 as being predominantly about biceps and triceps i.e. they are the 10 x 10 exercises. The delts/traps are usually the 3 x 10 exercises.

    Cheers thanks for that.
    No shoulder pain as of yet anyway. Ive been taking longer rest days simply because there's only certain days I can get to the gym.
    I'm gonna cut out the upright rows and concentrate more on arms for this phase.
    Do I do my 10 x 6 sets and do the other 3 x 10 sets too?


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